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Wednesday Track - Sprint Medley ladders

Wednesday Night Hawks

Tonight will again be very nice, with Temps from the low to mid 70s, with little humidity or wind – perhaps just a touch warm for those of us who have yet to acclimate to this crazy thing called "Spring." As I often observe, "we wait all winter for days such as this, so enjoy it while you can!" Again, track access is uncertain, although some hardy souls seem to be able to get into W&L no matter what – Yorktown is open and is an easier, non-climbing destination, and McLean and Falls Church High Schools are reportedly open, although I have not checked them (Mark B has checked McLean though!).

April 7, 2020 – Sprint Medley Ladders – 200m/400m/600m/800m/1200m all in 10k Pace, then down at 5k Pace 800m/600m/400m/200m, all with 400m easy jogs except 200m easy jogs after the first 200m and between the last 400 and the final 200m

There are a lot of intervals to run (nine), and a lot of jogs in between, so if you want to shorten the workout, just skip the 1200m. You do NOT want to go out fast, as the benefit to this sort of workout is increasing your speed, cadence and pushing past your lactate threshold on the back end of the workout. At these short to medium distances, correct sprint for is the key. 8 to 12 degree lean, lifting knees higher, core still, no crossover with your arms, and do not clench your fists. Make sure you are up on your toes, and increase speed by increasing cadence, which counter-intuitively may involve shortening your stride.

Coach Big Guy

Wednesday Track - 8 to 10 x 600m in 5k to 10k, 200m jogs

Wednesday Night Hawks

Tonight, the weather could be iffy – still warm in the mid-60s, and not too much wind, but a good chance of some rain. However, there will be a chance of a dry window between 6 and 8. W&L track will probably not be available, but Yorktown HS should be open. While there will NOT be an organized workout, some people should be running. Even though it will be nice, still bring some water to keep hydrated.

March 31, 2021 - 8 to 10 x 600m in 5k to 10k pace (Progression) - with 200m jog recovery in between

• Fastest Runners: 5:30 to 6:30 Pace, 9 to 10 Intervals
• Fast Runners: 6:15 to 7:00 Pace, 8 – 9 Intervals
• Intermediate Runners: 6:45 to 7:45 Pace, 8 – 9 Intervals
• Regular Runners/MTP Trainees: 7:30 to 10:00 Pace, 8 Intervals

This is another speed workout guaranteed to build both strength and stamina for your spring races. These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on your running form so you run efficiently, effectively, and injury-free. Up on your toes, knees lifting higher, Arms at your sides, not crossing over. We want this series to be a progression – starting at 10k pace, so take the first two or three easy, then kick it up a notch by moving to 8k Pace – say 3 to six seconds faster than the first few. After two to three at 8k pace, make the conscious move to a faster pace when you are basically cruising the entire interval at a good clip – 5k pace for the last two or three to finish strong.

Coach Big Guy